Basil Broccoli
Serves 4 | Prep Time 10 minutes | Cook Time 5 minutes
An awesome emerging area of food research involves so-called “food synergies.” That’s where two foods eaten at the same meal enhance the body’s ability to absorb more anticancer nutrients. This is most often seen in vegetables (such as broccoli) with fat-soluble vitamins. By bringing a little fat to the table (hello, extra-virgin olive oil!) you’re giving your gut the best chance to assimilate broccoli’s antioxidant punch. But that’s not the only food synergy in this recipe. When researchers combined tomato and broccoli, prostate tumors in mice shrank at a higher rate than what either veggie could accomplish on its own. All this, and it tastes great, too!
Instructions
Bring a large pot of water to a boil. Cut the broccoli florets off the stalks, then peel the stems and cut them into bite-size pieces. Add a pinch of salt and the broccoli florets and stems to the pot of water and blanch for 30 seconds. Drain the broccoli, then run it under cold water to stop the cooking process; this will retain its lush green color.
Heat the olive oil in a saute pan over medium heat, then add the garlic and red pepper flakes and saute for 30 seconds, just until aromatic. Add the bell pepper or cherry tomatoes and a pinch of salt and saute for an additional minute. Stir in the broccoli florets and 1⁄4 teaspoon of salt and saute for 2 minutes; the broccoli should still be firm. Gently stir in the lemon juice, lemon zest, and basil and serve immediately.
COOK’S NOTE: No skimping on the basil! Not only does it contain powerful antioxidant properties, but basil, combined with the broccoli and the peppers or tomatoes, really takes the flavor over the top. The combination of the bright green of the broccoli and the red of the other veggies is beautiful, making this dish a feast for the eyes. Be sure to add the lemon juice and zest just before serving, as the lemon will dampen the color of the broccoli if it sits for more than a few minutes.
STORAGE: Store in an airtight container in the refrigerator for 5 to 7 days.
PER SERVING: Calories: 125; Total Fat: 7.7 g (1.1 g saturated, 5.4 g monounsaturated); Carbohydrates: 13 g; Protein: 5 g; Fiber: 5 g; Sodium: 125 mg
Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Ingredients
1 bunch of broccoli
Sea salt
2 tablespoons extra-virgin olive oil
1 tablespoon finely chopped garlic
Pinch of red pepper flakes
1⁄2 cup halved cherry tomatoes or diced red bell pepper
1 tablespoon freshly squeezed lemon juice
2 teaspoons lemon zest
1⁄4 cup fresh basil, finely chopped